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The Non-Runner's Marathon Trainer

by David A. Whitsett, Forrest A. Dolgener, Tanjala Jo Kole

4.15 of 5 stars 4.15 · rating details · 425 ratings · 101 reviews

Athlete. Runner. Marathoner. Are these words you wouldn't exactly use to describe yourself? Do you consider yourself too old or too out of shape to run a marathon? But somewhere deep inside have you always admired the people who could reach down and come up with the mental and physical strength to complete such a daunting and rewarding accomplishment? It doesn't have to be...more Athlete. Runner. Marathoner. Are these words you wouldn't exactly use to describe yourself? Do you consider yourself too old or too out of shape to run a marathon? But somewhere deep inside have you always admired the people who could reach down and come up with the mental and physical strength to complete such a daunting and rewarding accomplishment? It doesn't have to be somebody else crossing the finish line. You can be a marathoner. "The Non-Runner's Marathon Trainer" is based on the highly successful marathon class offered by the University of Northern Iowa, which was featured in a "Runner's World" article titled "Marathoning 101." The class has been offered five times over 10 years, and all but one student finished the marathon. That is approximately 200 students -- all first time marathoners and many with absolutely no running background. This book follows the same 16-week, four-day-a-week workout plan. What makes the success rate of this program so much higher than any other? The special emphasis on the psychological aspects of endurance activities. You don't have to love to run -- you don't even have to like it -- but you have to realize that you are capable of more than you have ever thought possible. One participant in the program explained it like this: "I'm doing this for me -- not for others or the time clock. I just feel better when I run, plus it helps me to cope with things in general. The skills we've learned in this class don't apply just to marathoning -- they apply to life Just like you never know what the next step in a marathon will bring, so too, you never know what will happen next in life. But if you don't keep going, you're never going to find out. By staying relaxed, centered, and positive you handle just about anything that comes your way." This is marathon running for real people, people with jobs and families and obligations outside of running. "The Non-Runner's Marathon Trainer" has proven successful for men and women of all ages. Now let it work for you.(less)

Paperback, 288 pages

Published January 11th 1998 by McGraw-Hill

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Feb 07, 2013 Kat Lowe rated it 3 of 5 stars

Shelves: running

Review update as of Feb2013:
I have to down grade my rating for this book to 3 stars, because (despite the promises of the authors) I don't believe that this training schedule is actually doable for folks with age/mileage challenged bodies like mine. (My knees got so hashed from this program that I had to do a month layoff and restart my marathon training program almost at ground zero. *sigh*) For the record: I am currently following the marathon training schedule in Runner's World Complete Book ...more Review update as of Feb2013:
I have to down grade my rating for this book to 3 stars, because (despite the promises of the authors) I don't believe that this training schedule is actually doable for folks with age/mileage challenged bodies like mine. (My knees got so hashed from this program that I had to do a month layoff and restart my marathon training program almost at ground zero. *sigh*) For the record: I am currently following the marathon training schedule in Runner's World Complete Book of Women's Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe, and Train for Any Distance.

Original review:
I never, ever thought that I could finish a marathon. But this book has convinced me to give it a shot. Why? Because this is the book version of a University of Northern Iowa course that has converted hundreds of ex-runners and non-runners into marathon finishers (only 1 person did not finish, and that was because they didn't follow the instructions for drinking fluids). That's right: ALL but 1 of the students succeeded.

So how does the training program work?

First, they clearly define the mileages for the 16 week training program. And they even include a remedial pre-training program for folks (like me) who need to prepare to qualify for the official training program.

Second, they teach you how to effectively use your mind to run better. Actually, the skill set presented here can be applied to make every aspect of life better. I could give specifics, but it would just sound dorky coming from me. Better that you get it from the horse's mouth.

And third, they include a lot of personal stories from the students who succeeded, despite the challenges that they had to overcome. I found the stories inspiring, especially the way complete strangers would help other runners to keep going when they felt they had nothing left.

Although I have only completed 1 week of the program so far, I have already experienced its power. And I am confident that this book will get the job done for me. Oh, almost forgot..."I am a marathoner." (The authors told me to say that. And you know what? I already believe it.)(less)

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May 18, 2009 Crystal rated it 5 of 5 stars

Shelves: health-fitness-and-nutrition, own, all-time-favorites

UPDATE: May 18th, 2009
I said in my original review I'd come back to give an update. I wished more people had done that when I was reading the reviews of this book. So....my husband and I ran the Ogden, UT marathon two days ago. Long story short...this book helped get us there. Follow this plan...you can do it.

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This book is so much more than just a training schedule, as I originally assumed it would be. It gives you the too...more UPDATE: May 18th, 2009
I said in my original review I'd come back to give an update. I wished more people had done that when I was reading the reviews of this book. So....my husband and I ran the Ogden, UT marathon two days ago. Long story short...this book helped get us there. Follow this plan...you can do it.

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This book is so much more than just a training schedule, as I originally assumed it would be. It gives you the tools to be able to accomplish one of the most physically and mentally challenging (Not that I know from experience, but I'm hoping to know very soon) things a person can do. It's inspiring, motivating, exciting, challenging. I teared up a few times imagining what it will feel like to do this and to cross that finish line. I already know I'm going to bawl like a baby.

This book appealed to the psychology major in me. It talks a lot about having an internal locus of control. Which is basically when we believe the place of control in our lives is somewhere inside of us as compared to believing that our lives are controlled by forces outside ourselves. It's realizing that we can do what we put our minds to. No one is stopping me but me. I control my own destiny. We shape our own realities, other people and situation don't. And although I can't control everything that happens TO me, I can control how I react to and use those things. And I can let them hurt or help me.

There were people in this program who had never run, people who HATED to run, people who had not run in years or more than 2 miles in their lifetime. Some people had bad knees, bad backs, flat feet, were over weight, a few middle aged, young, parents, single, and some experienced runners, but none who had run a marathon. I found myself relating to many of them. I'm scared about my back and scared about my knees. I don't want more injuries. I worry that I am too out of shape, that I don't have what it takes, that I will fail. Many people who shared their stories had these same problems, some didn't. But every person in the book shared the same fear, and all but one finished the marathon.

The book gives information on what clothing to wear for specific weather and types of runs, advice on shoes, types of feet and gait, what foods to eat when training, mental tricks to help motivate ourselves, how to warm up, warm down, stretches, how to avoid and take care of injuries, running on different types of terrain, and everything in between. I will be re-reading it during the 16 weeks that I train because that is how it is meant to be read. One chapter a week focusing on what you need to know for that specific week you are in. The runs are scheduled for only 4 days a week as opposed to 6 days a week like in many other training schedules. I would recommend this book for non runners and runners as I know a few seasoned runners who swear by this program for their repeat marathons.

According to this book, and all the testimonies inside it, if you are apparently healthy and you follow this plan, you CAN run a marathon. I intend to find out. I'm excited to do this. I begin the formal 16 week plan in 3 1/2 weeks. I'll be back in 20 weeks or so after the big race to give my update.

(less)

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Aug 30, 2007 Fuzzy rated it 5 of 5 stars

I'm signed up for the Chicago Marathon and I'm training by myself using the Non-Runner's Marathon Trainer.

This is a book that comes out of a class at the University of Northern Iowa that is a joint class between a psychology professor and a phys. ed. professor -- the phys. ed. professor brings the training you need to complete a marathon and the psychology professor brings a lot of self-helpy stuff about the mental preparation you need to get through the training process and then the race itself...more

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Feb 12, 2013 Hilary Roberts rated it 4 of 5 stars

Shelves: health

No - I don't have any plans to run a marathon anytime soon. I have, however, been looking into running a Ragnar Relay or a 1/2 marathon sometime this spring. I checked out several different books from the library and this is by far my favorite.

The book gives a schedule to use for training, and then the book is divided into chapters - one chapter for each week of training. Each chapter is also divided into three sections: The first talks about psychological aspects of running, the second talks a...more

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May 25, 2011 Christina rated it 5 of 5 stars

This is an awesome book for someone training for their first marathon. After two months of training for my first half-marathon, I've been shocked by how much of running is mental. This book has given me tons of great ideas for handling that part of running.

The authors are a psychology professor and a pysh ed professor who have taken multiple groups of students through a class termed "the marathon class." Most of these students have not been runners but all but one of them has been able to comple...more

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Aug 17, 2012 Jun rated it 5 of 5 stars

I used this book several years ago, but I think it still deserves a review. The title of this book, The Non-Runner’s Marathon Trainer, is pretty much self-explanatory, and does a damn good job at sticking to its title.

The book takes you on a 18 weeks of training (each chapter is a different week). Initially, that whole idea of having to train for 18 weeks sounds crazy but I manged to keep it up and it was a perfect pace for me. The great thing is you don’t have to limit yourself to 18 weeks. You...more

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Feb 14, 2008 Jessica rated it 4 of 5 stars

Even though I'm training for my 2nd marathon and consider myself a runner, I wanted to read this book to follow the 16-week training program. The chapters are broken down by weeks of training, so I'm only reading one chapter a week and focusing on that week's training tip and schedule. I would recommend this book to both "non-runners", as well as "runners" who are training for a marathon.

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Feb 21, 2013 MrsJoseph marked it as cranky-book-fussies-dnf

Shelves: 2012-read, 2012-reviewed, edu-educational, edu-how-to, format-paperback, informational, library, non-fiction, theory

I hurt my upper hamstring not too long before I borrowed this from the library. Sadly, I am not in the physical shape to appreciate this guide. What I did read of it seems to make quite a bit of sense.

One of the things the book suggests is to be able to run for 30 mins straight prior to starting their program. So, for now my goal is to get back to that state.

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Mar 09, 2009 Mark Fallon rated it 4 of 5 stars

This is a great book for first-time marathoners, and a very good book for people who've run a few marathons. The book is based on a class the authors give at the University of Northern Iowa. The training plan is basic (4 days a week, 18-mile max long run. They've tracked their results, and have had a 99% success rates with the students following this plan.

What I liked best about the book is the discussion around the psychological aspects of training for and running a marathon. Many of the techni...more

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Oct 20, 2009 Natalie rated it 5 of 5 stars

READ THIS if you've ever thought about running a marathon, or even a half. My loving hubby got this for me for Christmas and he made a great choice. There's a lot of useful information - not all of which I followed to a T - but it was very good to read and think about. I was able to pick and choose what worked for me. It had some good advice that I did take to heart though! And what can I say? It obviously works! I finished my first marathon using this training plan!

PS: I read it twice: once bef...more

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Mar 01, 2009 Meagan rated it 4 of 5 stars

A very thorough training program for the first time marathoner. The most helpful parts of the book are the mental techniques outlined in each chapter. I've already started using several of them though I am only on my second week of training and they really work!

The running schedule itself is probably better for the person who is completely new to running, rather than someone who has been running for a while but is attempting her first marathon. As someone in the latter category I would recommen...more

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Mar 12, 2013 Dawn rated it 4 of 5 stars

Shelves: health

I love this book because it is not about running to compete with others or to achieve a certain time but about running for oneself. Running to accomplish one goal...to make the distance you set out to make....to finish. More than that, it's about life and using mental and physical running techniques to enhance your life experience (and vice versa.) Some of the techniques discussed here have already came intuitively to me during my own recreational running, and some were new to me. So reading thi...more

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Mar 02, 2013 Grass_Roots Books and Music added it

Shelves: _tami

Have you always wanted to run a marathon but thought you never could? This book will inspire you. Even if you’ve never run, it will give you a step by step of how to prepare yourself. If you’ve done only 3k, 5k, or 10k runs and never dared to think you could run further, it will take you to the next step. This book is for amateur runners who want or think they might want to run their first marathon. If you like this book, you may also enjoy 26.2: Marathon Stories by Kathrine Switzer, Once a Runn...more

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Oct 05, 2011 Allison rated it 5 of 5 stars

So, I'm not finished with this book yet, but I have to return it to the library and I wanted to write down my thoughts about what I've read so far. This is a book I will buy! I think it is perfect for me since I'm a "non-runner" and training to do a half-marathon. I do plan to run a marathon some day, but I feel like it's not my season for that until my children are all in school and I will have more flexibility to get in all those miles of training runs.

I LOVE the premise of the book, that any...more So, I'm not finished with this book yet, but I have to return it to the library and I wanted to write down my thoughts about what I've read so far. This is a book I will buy! I think it is perfect for me since I'm a "non-runner" and training to do a half-marathon. I do plan to run a marathon some day, but I feel like it's not my season for that until my children are all in school and I will have more flexibility to get in all those miles of training runs.

I LOVE the premise of the book, that anyone can run a marathon. You just have to want to do it and follow the training schedule! I have always thought it would be so cool to run a marathon. I ran a little bit in high school, but have never been a big runner. This book was written as a result of a college class in Iowa, called the marathon class. The professors called it a seminar in fitness and mental health. It became wildly popular and had huge waiting lists to get in, members of the community auditing it and at the end of the class, everyone ran a marathon. So, one of the students a 37 year old woman decided to get the professors to collaborate and this book is the result. She interviewed a lot of the participants and each chapter is divided up into 3 sections: 1-the mental aspect, 2-the physical challenges, and 3-runners real life experiences. Each chapter represents a week of the training schedule.

So, I LOVED this little blurb from one of the runners journals, she says, "Today there were times during the run when I started to hurt and waves of discouragement would hit me. When that happened I did what Dave said to do. Instead of whipping myself with a "Buck up you weeny" mental tongue lashing, I said, "Oh, there you are, pain; I've been waiting for you. Come run with me." The wash of relief I felt was immediate, profound, and invigorating. All the tension left my shoulders and gut. The ache in my knees and hips changed from one of external painful assault to one of internal friendly companion. My knees still ached, but it was OK. I watched my feet and enjoyed the sensation of flexing the joint in order to propel each foot forward. The sensation of movement was compelling and motivating.

I like the metaphor of running for dealing with problems in life. I loved her attitude of saying hello to the pain or the trials and inviting them on the journey, rather than whipping myself for my faults or weaknesses. I definitely have tried her advice as I run and say hello to my foot pain when it comes and invite it to run with me, because I'm not stopping! I"m also trying to do this in my life. GREAT BOOK!!! I would recommend it to anyone who has a desire to run a marathon!(less)

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Apr 17, 2011 Richard Butlin rated it 4 of 5 stars

Shelves: fitness, psychology

I have returned to update my review (original review below) after getting to the end of the book. Today I ran the London Marathon (in 4:25) after working through the training and advice in this book. I found it really helpful, but one thing that worked well for me was to spread the 16 week training programme over a longer period. That way, if I found a particular week hard, or had a cold or an injury, I could stay at one level of progress for a couple of weeks and move on when I was ready, rathe...more

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Nov 17, 2011 Trice rated it 3 of 5 stars

Shelves: running, sports-training, 2010, 2011

Starting through this again - kinda weird because at present I'm using it for inspiration, thoughts on running, and helps as I start running longer. I'm not using the training schedule at present because I'm working on another one, but the ends of the chapters make me want to Get Up Right Now and Go Run That Marathon! This is a good attribute for a running book - it's a great encourager, which is one of the primary purposes of this particular book - it's just weird to have to restrain myself. Us...more

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Oct 07, 2009 Jenny rated it 5 of 5 stars Recommends it for: runners, anyone thinking about running a marathon, especially 1st time marathoners!

Recommended to Jenny by: Val Infanger

Shelves: running

I cannot speak highly enough about this book! It is almost surreal to finally be posting about this book since I have been reading it for months now. I started "officially" training for my first marathon following the training program in this book back in June and just ran my marathon last Saturday! It was a great experience. And this book was a huge help in getting me prepared and feeling ready for the race. It gives great physical guidelines but also mental strategies that I used throughout th...more

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Aug 08, 2012 Kelly rated it 4 of 5 stars

I used this book to train for my first three marathons, as well as the upcoming 2012 NYC Marathon. I completed all races w/o any major injuries. The 16-week plan demands novice runners complete hundreds of miles w/o any recommended speed work. The goal of these authors was to provide an accessible training plan for the novice runner to complete a marathon. The information is presented in a very concise, non-technical language.

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Dec 07, 2011 Lurel White rated it 4 of 5 stars

This is a great book if you just want to finish a marathon. It has a lot of helpful advice for any long distance runner, interesting stories, etc. If you have a specific time goal or want to get faster, there are better books out there for that purpose. This book is definitely all it claims to be, however. If you stick to what they tell you to do, you can finish the marathon.

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Jun 13, 2009 Andrea added it

I don't think I can really rate this book because I've never run a marathon...but as a beginning runner it's been a great motivator. The authors' focus is to teach the average person how to train for and complete a marathon. So much of long distance running is mental and this book teaches great mental training. It's a great read for any long distance runner.

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Mar 18, 2009 Lauren rated it 5 of 5 stars

This book is very helpful and encouraging. You don't have to be a runner to run a marathon and it shows how gradually you can get there. The multiple stories from different people are motivating, especially since people with issues ranging from weight problems to injuries to cancer have run a marathon. Now if only I could stick to my training schedule...

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Jan 10, 2013 Geraldine Hennessy rated it 5 of 5 stars

This book informed and inspired me. I used this book as a reference and a guide to completing my first marathon, which I did successfully in Dublin on October 29th 2012. The training programme, the nutritional facts, the positive self talk, other marathoners stories- it's all in this book. Loved it.

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May 26, 2011 Luisa rated it 1 of 5 stars

Compared to the other Marathon training books that I've read... ugh. It was all this psychological mumbo jumbo about the 'locus of control'... 'performance and arousal'... 'visualization'... the 'seduction of success'. I'm sure I should really have taken some of that stuff seriously, but maybe I'm just not mature enough or something. I'm going to read '4 Months to a 4-Hour Marathon' again.

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Jan 17, 2009 Lydia rated it 5 of 5 stars

I would give this 10 stars if I could. Best book out there for anyone thinking about running a marathon. Each chapter has three parts: mental training, physical training, and personal experiences of those who have followed their program.

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Apr 02, 2013 Ryan rated it 4 of 5 stars

This book is my constant companion on the journey to my first marathon. Time will tell if its instruction works, but in the short run it's sensible and inspiring. Nutrition, strength training and mental preparation are all covered. Nice.

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Oct 17, 2010 Michel B. rated it 5 of 5 stars

Shelves: 2010-reads

Worked for me. Took me from thinking of marathons (marathoners) as insanely difficult that I could never dream of doing - to completing my first marathon. I'm a changed person in my ways, for having read this book.

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Sep 14, 2010 Laura rated it 5 of 5 stars

Holy crap! I ran my first marathon and this book was the PERFECT mix of basic running guidance and sports psychology - all in an accessible way that didn't scare me off. David Whitsett was with me the whole run.

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Feb 19, 2012 Janet rated it 4 of 5 stars

Lots of easy-to-apply techniques for safely and gradually increasing mileage for mararhon training. There are bits and pices that anyone can apply to their current trainig plan (i.e. food stats, nutrition info, injury avoidance techniques).

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Nov 21, 2009 Karina rated it 4 of 5 stars

Each of the 16 chapters corresponds to the preparation needed for the 16 weeks of marathon training. I wish there was an index. If you don't remember where a tip was, you have to re-read the book.

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Aug 20, 2009 Melissa rated it 5 of 5 stars

Shelves: resource, books-i-own

Not really wanting to run a marathon, but it was a good book to learn how to start running. Detailed step-by-step guide on how to train. Definitely good for those who don't know where to begin.

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